Southern Boom CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
2 rounds
90 sec on a machine
10 Cossack squats
10 OH squats
Strength
Back Squat (3×5)
Warm up to 80% and that will be your first set if you can go up from there
Split Jerk (Build to a heavy double)
Metcon
Metcon (Time)
5 rounds
300 m row
15 double KB FS@53/35
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